Warm Up:

400M Run

Twisting Lunge 30’

Inchworm 30’

10 Push Ups

10 Cherry pickers

10 Thoracic High Fives*

10 PVC pass thrus

10 OHS w/PVC

BB Warm ups**

** Per form 3 reps of each movement in the WOD with an empty bar

Toracic high fives at the 3:30 to 4:17 marks

WOD:

A little trip back to the 2010  CrossFit Games Midwestern Sectionals ( I miss the days of Sectionals). Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees

“THE AIR FORCE WOD”

For time:

20 Thrusters(95/65)

20 Sumo deadlift high pulls (95/65)

20 Push jerks (95/65)

20 Overhead squats (95/65)

20 Front squats (95/65)

*EMOM – 4 burpees

20 Min Time Cap

Scaling:

Bar weight -> as needed, BUT all movements have to be done with same weight.  Scale for one, scale for all

Cool Down:

Roll out anything sore